Straight Bar Curls

Begin by grasping the bar shoulder width apart to where your arms appear to be in a straight line.
Begin by keeping your upper arms pinned against your body throughout the set so that they do not move, and hinge at your elbows only.
Keep your wrists straight as you curl up just past 90 degrees, and then slowly lower the weight back down to the starting position where your arms are fully relaxed at the bottom before repeating.

Two Arm Dumbbell Row

Standing in an upright position with your palm facing your body, lead with your elbow and bring the dumbbell up and out until your elbow is about head level with your body.
Slowly return the dumbbell to the starting position and repeat!

Skull Crushers

Lie with your back on a bench and the EZ bar straight overhead.
Keeping your upper arms straight, bend at your elbows while keeping your wrists straight so that the bar comes back ‘crushing’ your skull.
At this time, your arms should form a 90 degree angle to where you will then contract your triceps to return the bar back to its original position with your arms extended straight overhead.

Seated Dumbbell Shoulder Press

Lie with your back on a bench with your desired dumbbell weights.
Bring the dumbbells out to your side so that your arms are creating a 90 degree angle where you will then begin to press the dumbbells up and together at the top.
From here, you will bring the dumbbells back down in the same plane of motion to the starting point.

Weighted Dips

To perform the bodyweight triceps dip you will want to keep your elbows in at your sides as much as possible throughout the movement.
Keep an upright torso and your head up and from the top position with your elbows locked out, begin to slowly lower down keeping those elbows in until you reach a 90 degree angle with your forearms and upper arms, and begin to push back up towards the starting position.

Are you sure you want to erase all checkmarks from your progress calendar?

Pendlay Rows

Begin by folding over at the hips and placing your arms on the barbell slightly wider than shoulder width apart.
Keeping your back flat, contract your lats and pull your shoulders back as you begin to pull the bar upwards toward the bottom of your ribcage.
On your descent, slowly lower the bar back to the ground and fully reset on the floor before repeating for the designated amount of reps.

Flat Dumbbell Press

Lie with your back on a bench with your desired dumbbell weights.
Bring the dumbbells out to your side so that your arms are creating a 90 degree angle where you will then begin to press the dumbbells up and together at the top.
From here, you will bring the dumbbells back down in the same plane of motion to the starting point.

Wide Grip Lat Pulldown

Set the seat and knee pad so that you are snuggly secured into your seat with minimal wiggle room.
Grab the bar with a slightly wider than shoulder width grip with your palms facing away from you. Begin by leading with your elbows and acting as if you are drawing them down to your hips while keeping your wrists above but in line with your elbows.
Come down past 90 degrees with your arms to get a good squeeze from the movement, and return to the starting position in the sample plane of movement before repeating for the designated amount of reps.